Strategies

Movement mechanics

•Final meal or last two meals ought to be lower in carbohydrates.

•Lowering your carb intake before bed keeps glucose levels low

•Helps release of growth hormone (GH)

•GH is fat liberating

•Released within 30-90 min of sleep

Cutting Carbs and Fat Loss (WTO) AM

High glucose levels blunt GH release

A lean individual however will still experience the GH surge regardless of glucose levels

High glucose levels blunt GH release

A lean individual however will still experience the GH surge regardless of glucose levels

Cutting Carbs and Fat Loss (WTO) PM•Do not skimp on carbs after training

(nor do you skimp on your training)

•Carbs (with Protein) are needed to rebuild muscle tissue

•Carbs are immediately directed to the muscle from blood to replace glycogen.

•Ideal for GH release

Points to note

•Glycogen Starved muscles crave carbs

•Insulin receptors on muscle are highly excitable after training.

•GH: Spark plug for fat loss

Thermogenesis

Diets that negate Thermogenesis

• Low Protein Diets

• Low Carb Diets

•High Fat Diets

• Low Salt Diets

Diets that increase Thermogenesis

•Adequate calorie diet

•Overeating

•Frequent feeding

•Including lots of fiber in the diet (vegetable source)

How to make a mess of

Thermogenesis•Eating only 2-3 times a day

•Eating a low fiber diet

•Eating too many simple carbs

•Excessive calories before bed

•Skipping breakfast

•Prolonged dieting

Take home Points

•Carbs and Protein have a high thermogenic effect

•Low Carb diets reduces heat production

•A low carb diet with an increased protein consumption may (just may) offset the compromised thermic effect.